Feta Cheese vs. Peanut Butter
Nutrition comparison of Feta Cheese and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and peanut butter:
- Both feta cheese and peanut butter are high in calcium, calories, protein and saturated fat.
- Feta cheese has 4.5 times less carbohydrates than peanut butter.
- Feta cheese has more riboflavin and Vitamin B12, however, peanut butter contains more niacin and folate.
- Feta cheese is a great source of Vitamin A.
- Peanut butter has signficantly more Vitamin E than feta cheese.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and peanut butter are high in calories. Peanut butter has 122% more calories than feta cheese - feta cheese has 265 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and similar to peanut butter for fat. Feta cheese has a macronutrient ratio of 21:6:73 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Peanut Butter | |
|---|---|---|
| Protein | 21% | 15% |
| Carbohydrates | 6% | 14% |
| Fat | 73% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 4.5 times less carbohydrates than peanut butter - feta cheese has 3.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - peanut butter has 8g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and peanut butter are high in protein. Peanut butter has 69% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both feta cheese and peanut butter are high in saturated fat. Feta cheese has 75% more saturated fat than peanut butter - feta cheese has 13.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than peanut butter - feta cheese has 125ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than peanut butter - feta cheese has 16iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than feta cheese - feta cheese has 0.18mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Feta cheese and peanut butter contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin and Vitamin B12, however, peanut butter contains more niacin and folate. Both feta cheese and peanut butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Feta Cheese | Peanut Butter | |
|---|---|---|
| Thiamin | 0.154 MG | 0.106 MG |
| Riboflavin | 0.844 MG | 0.111 MG |
| Niacin | 0.991 MG | 13.696 MG |
| Pantothenic acid | 0.967 MG | 1.118 MG |
| Vitamin B6 | 0.424 MG | 0.418 MG |
| Folate | 32 UG | 92 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both feta cheese and peanut butter are high in calcium. Feta cheese has 996% more calcium than peanut butter - feta cheese has 493mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 192% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 11 times more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Feta Cheese | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.078 G |
| Total | 0.265 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.326 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.326 G | 14.494 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Feta Cheese or Peanut Butter .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Peanut Butter (Peanut butter, chunk style, with salt) .
Feta Cheese g
()
|
Daily Values (%) |
Peanut Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or peanut butter contain more calories in 100 grams?Both feta cheese and peanut butter are high in calories. Peanut butter has 120% more calories than feta cheese - feta cheese has 265 calories in 100g and peanut butter has 589 calories.
Does feta cheese or peanut butter contain more calcium?
Both feta cheese and peanut butter are high in calcium. Feta cheese has 1000% more calcium than peanut butter - feta cheese has 493mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does feta cheese or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 11 times more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and peanut butter has 745mg of potassium.